I’m so excited for you to discover this Mediterranean Roasted Potato & Tzatziki Bowl! It’s packed with nourishing ingredients, incredibly easy to make, and delivers on both flavor and nutrition. This bowl combines perfectly roasted potatoes, crispy chickpeas, juicy tomatoes, and a creamy, fragrant homemade tzatziki that will make you feel like you’re enjoying lunch at a seaside Mediterranean café.
This recipe is the perfect example of how eating healthy absolutely does not have to be boring or complicated! Each bowl delivers a nourishing experience with 27 g of protein, 19 g of fiber and is iron-rich (10mg per serving), and will leave you feeling satisfied and energized.
With millions of views across our social platforms, this is one of my most viral recipes for very good reasons. It’s so good I even had to include it in my debut It’s been tested and approved by 100’s of people in the community, with many commenting it’s earned a spot on their weekly rotation. And 2 years later, I still make it on a regular basis, and it’s my meal of choice if I need to show someone that eating plant-based is simply just delicious!
Why I Love This Recipe
- Iron-Rich: With 10 mg of iron per serving, this bowl is a great way to support your iron intake, especially on a plant-based diet. The nonheme iron present in this recipe, is made more bioavailable by pairing it with garlic and lemon juice (vitamin C).
- High-Fiber: This recipe is packed with fiber from the potatoes, chickpeas, and broccoli, supporting digestive health and keeping you full for longer.
- Protein-Packed: with 27 g per bowl.
- Easy to Make: It comes together in just a few simple steps with minimal clean-up, perfect for mid-week meals. Yet it’s so delicious, it can double as a hosting meal.
- Customizable: You can easily swap the herbs or even switch up the vegetables to what you have on hand.
Ingredient Notes
- Potatoes: Not only delicious and one of the most satisfying food, potatoes are a great source of fiber, and surprisingly iron. Make sure to keep the skin on (wash well) to make the most of its nutrients.
- Chickpeas: Good source of protein, fiber and iron, chickpeas add a hearty texture to this bowl. They are perfect for plant-based meals and can be replaced with white beans, such as butter beans or lentils.
- Broccoli: Rich in vitamins C and K, broccoli adds a nutrient boost to this dish. To get an extra boost of sulforaphane (a compound known for its antioxidant-like properties), chop the broccoli 40 minutes before using it. This will allow to maximise its sulphorane production.
- Harissa: A spicy North African chili paste that adds warmth and depth to the dish. If you don’t have harissa, you can use a mix of paprika and chili powder.
- Tzatziki: The combination of soy yogurt, cucumber, dill, and garlic creates a refreshing sauce. If you can’t find fresh dill, mint will work as a substitute.
How to make this recipe (summary)
Start by preheating your oven to 390°F (200°C) for optimal roasting. Prepare the potatoes by tossing them in a large bowl with lemon zest, thyme, oregano, onion flakes, a pinch of salt, and half the olive oil. Roast the potatoes for 20 minutes. Prepare the chickpeas and broccoli by combining harissa, maple syrup, cumin, the remaining olive oil, and a pinch of salt in the same bowl. Coat the chickpeas and broccoli, then add them to the baking tray with the potatoes, roasting everything for another 20 minutes. Toast the almonds by placing them in an oven-safe dish and roasting for around 7 minutes. Once toasted, roughly chop the almonds.
Make the tzatziki by grating the cucumber, removing excess water with a cloth, and mixing it with soy yogurt, dill, garlic, lemon juice, salt, and pepper.
Assemble the bowl by layering the tzatziki at the bottom, then topping with the roasted veggies, baby tomatoes, and almonds. View recipe card below for detailed instructions.
Variations and Tips
- Swap the protein: You could use white beans instead of chickpeas or even lentils (only bake for half the time in the oven if using lentils). To up the protein, add more chickpeas, or sub for tofu or tempeh cubes, or grilled seitan.
- Tzatziki swaps: If you can’t find any dill, you could replace it with fresh mint or parsley.
- Broccoli nutrients: To make the most of broccoli’s nutrient, chop it 40 minutes before cooking. This will allow to maximize it’s sulphoraphane productions, a compound known for its anti-cancer properties.
- Yogurt Option: I choose to use soy yogurt for its added protein, but I know that’s not always available, and any thick yogurt will work here. If choosing a lower protein option, I recommend blending a bit of extra firm tofu into the yogurt, or adding some of your protein of choice.
- If you love this one, make sure you check out our High-Protein Beetroot Medi Bowl for a delicious beetroot sauce twist. You’ll also love this High-Protein Mediterranean Pesto Bowl, Sweet & Spicy Roasted Veggies on White Bean Spread or Roasted Cauliflower Bowl with Garlic Confit Yogurt Dip.
Why You’ll Love This Mediterranean Potato Tzatziki Bowl TLDR
- Flavorful
- Nutrient-Dense
- Versatile
- Crowd-Pleaser (an extremely popular recipe on our socials and blog)
Mediterranean Roasted Potato Tzatziki Bowl
Equipment
Ingredients
Roasted Veggies
- 21 oz (600 g) potatoes - I like small cocktail potatoes with the skin on
- 1 lemon zest
- 1 tsp (1 g) dry thyme
- 1 tsp (1 g) dried oregano
- 1 tsp (2 g) onion flakes
- ¼ tsp sea salt flakes - divided
- 1 tbsp (15 ml) olive oil - divided
- 2 tsp (10 g) harissa paste
- 2 tsp (10 ml) maple syrup
- 1 tsp (2 g) ground cumin
- 1 cup (165 g) chickpeas - cooked
- 1 broccoli - head chopped into florets
Tzatziki
- 1 small cucumber
- 1 cup (240 g) thick dairy-free yogurt - I used soy
- ¼ cup (12 g) fresh dill - finely chopped
- 1 garlic cloves - minced
- 2 tbsp (30 ml) lemon juice
- salt and pepper to taste
Toppings
- ½ cup (75 g) cherry tomatoes - chopped in half
- 10 almonds - roughly chopped
Instructions
- Prepare the roasted veggies: Preheat the oven to 400°F (200°C).
- Wash the potatoes thoroughly with the skin on (for a more nutrient-dense option!) and chop them into wedges shape.
- In a large bowl, mix together the diced potatoes, lemon zest, thyme, oregano, onion flakes, a pinch of salt, plus 1½ teaspoons (8 ml) of the olive oil. Ensure the potatoes are well coated.
- Spread the potatoes on a baking tray and bake in the preheated oven for 20 minutes.
- In the same large mixing bowl, combine the harissa, maple syrup, cumin, the remaining half of the olive oil, and a pinch of salt. Add the chickpeas and broccoli florets, mixing well to coat them thoroughly.
- Add the chickpeas and broccoli to the baking tray with the potatoes and continue to bake for an additional 20 minutes.
- While the vegetables are roasting, place the almonds in an oven-safe dish and bake for 7 minutes. Once done, remove from the oven and chop roughly. Alternatively you can use pre-roasted almonds.
- Prepare the tzatziki: Grate the cucumber and use a clean cloth to squeeze out any excess water. In a medium-sized bowl, mix together the soy yogurt, grated cucumber, dill, garlic and lemon juice, and season with salt and pepper to taste.
- To serve, spread the tzatziki in a bowl. Add the roasted vegetables on top, followed by the tomatoes and almonds. Enjoy!
Notes
Video
FAQ
You can make the tzatziki ahead of time, and marinade the potatoes and chickpeas and broccoli, however I recommend roasting them when serving.
Yes, it is gluten-free!
Yes, use pumpkin seeds instead of almonds
No, this meal is not freezer friendly.
This one is best enjoyed straight away, but you could store the tzatziki and veggies separately in the fridge in airtight containers and reheat the veggies before serving.
Any thick neutral tasting yogurt will work.
Fresh mint makes for a delicious alternative.
I am giving 5 stars even though I didn’t exactly make the full recipe as written… I served the veggies over rice, alone with a cashew cream tzatziki-inspired sauce (blended cashews, water, a little lemon juice, dill, and a pinch of salt) drizzled generously over top. I also substituted soy curls (rehydrated in a chicken-flavored veg stock) for the chickpeas because I just felt like it. The flavor combination is delicious, the rice helps it be a bit more of a filling dinner vs a light lunch. It keeps well and reheats well from the fridge, even with the sauce already on top, hoping it will freeze well this way because I need some good freezer meals for when I just don’t have time to cook. Thanks!
Hi Rachel! I’m so happy you enjoyed the recipe, your substitution sound delicious, thank you for sharing 💚 I’m not sure how well this would freeze / reheat but here are a couple of freezer friendly recipe we love!
https://plantbaes.com/meal-prep-sunday-ep-9-high-protein-lasagna/
https://plantbaes.com/roasted-veggie-soup-for-glowing-skin/
https://plantbaes.com/high-protein-shepherds-pie/
Isteni finom volt máskor is megcsinálom . Beveszem a repertoárba, kíváncsi vagyok a további receptre !!
Thank you Nagy 💚
This was such a delicious recipe I was so impressed by how well it turned out. It lasted me for four meals. Instead of grating the cucumber I just chopped it up and mixed it into the yoghurt to save time and that worked really well. Will definitely make again.
So glad you loved it! Love the shortcut with the chopped cucumber, such a great time-saver and still just as yummy. Happy to hear it stretched to four meals too, that’s always a win! 💚
I am definitely going to try this recipe. I have to avoid sugar but am allowed Monk fruit or Splenda. Would that be an okay substitute? If so would you know how much?
Thank you!
Hi Laurie, in this case I think you could just the maple syrup totally and it would still be delicious, otherwise you could add a pinch of monkfruit in the spice mix (it’s a lot sweeter than maple syrup). Hope you love it 💚
Looks so delicious! My mouth is watering! I love potato dishes and broccoli is high in iron and a great potassium source for my high blood pressure! I will enjoy making and add some pomegranate seeds as I have some in my fridge which need eating! Thank you so much! 😋🙏🏻
I’m so happy you loved it Chrissie, Pomegranate is a delicious addition!
This was absolutely delicious, thank you!
So happy you enjoyed it Druti 🙂
Tastes so goo, easy to make glad I tried it
Didn’t have maple syrup so used honey instead
So happy you loved it Von! Thank you for sharing 💚
I had been eyeing this recipe for a while and have made it a few times but I made it for the first time with tempeh in place of the chickpeas and that was the winning combination. I also used silken tofu instead of yogurt but added a bit more lemon juice to give it more tang to match the yogurt. This will definitely be in my regular rotation.
That’s fantastic, thanks for sharing your tips Zach!
Made this recipe for dinner last night. It’s so simple to make and with most of the ingredients available at home. It was filling it was tasty and it was nutritious and looked awesome on the plate. Though had to tweak a bit by substituting a couple of ingredients, but I believe the essence remained the same. Can’t wait to try more of her recipes.
Finally some healthy protein rich salads for vegetarians.
That makes me so happy Meghal, thank you for sharing 💚
I have this with fried halloumi and a boiled egg in top. I also save a bit of effort and buy store tatziki. So good!
So happy you enjoyed it Eva 💚
This was delicious and such an easy and nutritious dinner to make. I made extra for leftovers and let me tell you, I am looking forward to lunch tomorrow! I will be adding this to my regular dinner rotation for sure! Thank you for sharing this recipe!
So happy you loved it Rachael 💚 Thanks for sharing!
Sarah, you’re a genius!!! All your recipes are amazing and this was no exception. *Chef’s kiss* thank you!
You’re going to make me blush 🤭 so happy you’re loving the recipes Astrid 🥰
I am excited to try this recipe after coming across it on reels. I am watching my calories right now and am surprised to see it has such a high count since it seems like most of the ingredients are vegetables and spices. Where does the bulk of the calories come from? Wondering if there are any possible substitutions…
Hey Kate, there’s a lot more than just veggies and spices here. This recipe is designed to be a complete and balanced meal that hits all of our nutrient requirements. Some easy swap you can do are to skip the oil (you can use vegetable broth instead to get the spices to stick, and cook a little longer to get it a bit crispier), skip the almonds, and reduce the potatoes to 400 g for the whole recipe. This will get you to 485 calories per servings. You can also filter my recipes to use the “lower calories” option, to find more ideas 🙂 Hope you love it, and good luck with your health journey!
We just made this for dinner, sooooo good! My girlfriend found it on her reels through your page.
I’m so happy you both enjoyed it 💚
Perfect, I could eat this every day! Sharing it with friends, it is a must try!
Thanks so much Ana, I’m so happy you enjoyed it, thanks for sharing 💚
This is too good! Perfectly balanced taste and textures. Thank you!
Thanks so much Krista, I’m so happy you’re enjoying the recipe 💚
Holy moly! This is really good. Loving it 😍 Thanks 🙏🏽
Hey Annemarie, I’m so happy you loved it! Thank you for sharing 💕
This was delicious! I made it tonight and will be making it frequently because of how easy it is to make. I didn’t have yogurt so I used blended silken tofu.
Love the idea of blending silken tofu for yogurt! I’m very happy you loved it 🥰
Such a great dish, like others I will definitely be including this to my repertoire! Ticks all the boxes, healthy, flavoursome, accessible ingredients, quick and easy and fun to eat, satisfying. I used frozen broccoli and omitted the dill (didn’t have any on hand)
Thank you for sharing
Hey Linda, thank you for sharing your tips with us! I’m glad to hear it also works with frozen broccoli, makes it so convenient! So happy you loved it 😍